When it comes to protein-rich nuts, many people immediately think of almonds and cashews. However, health expert Prashant Desai from Stanford School of Medicine reveals that the true protein powerhouse is the humble peanut. In his latest video, Desai explains why peanuts should be your go-to snack for a protein boost.
Peanuts: A Surprising Protein Source
Prashant Desai begins by debunking the common belief that premium nuts like almonds or cashews are the top protein sources. He proudly mentions that 40 to 45% of India’s total peanut production comes from Gujarat, highlighting the state’s significant contribution to peanut cultivation. Desai recalls his childhood memories of enjoying peanuts and roasted chickpeas, emphasising their cultural and nutritional importance.
According to Desai, a 30-gram serving of peanuts provides approximately 170 calories, 7 grams of protein, 2.5 grams of fiber, and 15 grams of healthy fats. These healthy fats and fibers help you feel full longer, reducing unhealthy snacking. Peanuts also contain beneficial compounds such as phytosterols and resveratrol, known for their heart-protective and anti-inflammatory properties.
Nutritional Benefits Of Peanuts
Peanuts are rich in essential nutrients, including:
Protein: A 30-gram serving contains approximately 7 grams of protein, making them one of the highest protein nuts.
Healthy Fats: Peanuts are high in monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Fiber: They provide about 2.5 grams of dietary fiber per 30 grams, aiding in digestion and promoting satiety.
Vitamins and Minerals: Peanuts are a good source of B vitamins, including niacin, thiamine, and folate, as well as minerals like magnesium and phosphorus.
Antioxidants: Peanuts contain antioxidants such as resveratrol and phytosterols, which have been associated with reduced cardiovascular disease risk and anti-inflammatory effects.
Incorporating This Protein-Rich Nut In Your Diet
Adding peanuts to your diet is simple and versatile. You can enjoy them as a snack, add them to salads, incorporate them into smoothies or use peanut butter as a spread. Opt for unsalted varieties to keep sodium intake in check.
To sum it up, while almonds and cashews are nutritious, peanuts offer a higher Pro-tein content and additional health benefits. Incorporating peanuts into your diet can support overall health and provide a satisfying, protein-rich snack.
So, next time you’re looking for a perfect snack, reach for peanuts. They might just be the unsung hero of your diet.
